Fountain City Fitness

"Jesse" showed up to class nervous about doing a push press.

She'd done them before - sort of. But something never felt right.

Coach walks over mid-set, watches one rep, and says: "Your weight's in your toes. Push through your heels and feel what happens."

She adjusts. One rep. Everything changes.

Suddenly the movement makes sense. Her legs are powerful. Her shoulders are stronger. She finishes the set with confidence.

That's what happens in every class at FCF and with every person who is "Jesse".

You don't just show up and work. You get coached through it. You learn why the movement matters. You feel the difference when you get it right. And next week, you remember.

That's the difference between a workout and actual change.

🚨 SUMMER SCHEDULE IS HERE 🚨
And we've added some fun new class types!

Introducing:
💪 FCF STRENGTH
Summer of Bench Press and Arm Farm. The pool never looked so strong.

🏃 FCF HYBRID
Get that cardio mixed in with your weights for a longer effort, lower skill, plenty of sweat

🏋️ FCF60 / CrossFit
A special 10 week summer programming block with all the classics. Barbells galore, classic CF Benchmark WOD's, and a super focus block of core work to make those Fall Gymnastic goals a breeze.

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Don't forget about our staples:
-Small Group (1:4) Training
-Personal Training (1:1)
-Legends (55+)
-Teens Strength/Speed & Agility

We're kicking off summer with three free events next week - and they're open to everyone.

You don't need to be a member. You don't need to be "in shape." Just show up.

Tuesday 5/26 at 6pm - WTF is HYROX?
I'll break down what HYROX is for anyone curious about a cardio-based fitness race. Info session only, no workout. We're also building a group to head to Nashville for a race in December if you're interested.

Wednesday 5/27 at 6pm - Bike Ready & Ride
Luke (former Trek Store GM and bike expert) will make sure your bike is set up correctly and talk through different kinds of riding you can do this summer. Then we'll do a short 20-30 minute ride together - no one gets left behind. Kids and families encouraged. Bring your bikes.

Thursday 5/28 at 6pm - Summer Nutrition Tips
Coach Clara will help you navigate summer eating without overthinking it. How to pack snacks for the pool. What to choose at the BBQ. Come with questions.

All three are free FOR ANYONE. Members sign up in the app or just show up.

Every year, thousands of athletes take on Murph in different ways: with a vest, without one, partitioned, scaled, modified, partnered, or for the very first time.
And all of it counts.
Because Murph was never meant to exclude people.
It was meant to bring people together.

If this is your first Murph, here’s the most important thing to understand:
You do not need to “earn” your way into participating.
You do not need to finish Rx’d.
You do not need to go unpartitioned.
You do not need to chase someone else’s pace.

You just need to approach it with intention.
Start with a strategy.
Control your first run.
Partition the reps early.
Protect your grip and shoulders.
Break push-ups before you have to.

Most athletes move through Murph more successfully with manageable sets than by trying to hold onto large chunks for too long.
And if needed: scale it.

Reduce volume.
Modify movements.
Partner with a friend.
Remove the vest.

In CrossFit, scaling is not a lesser version of the workout.
It’s how more people get to experience it together.
That’s what matters.
Not your finish time.
Not whether you wore a vest.

What matters is showing up with your community and taking part in something bigger than yourself.

Murph - Monday at 8:00 AM

If you've never done it, Murph is a Hero workout honoring Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It's one mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run.

It's brutal. It's humbling. And it's one of the most meaningful workouts you'll do all year.

This isn't about your time or proving anything. It's about remembering someone who gave everything - and testing what you're capable of in the process.

We'll have scaling options for everyone. First time? We'll walk you through it. Done it before? Come push yourself again.

Monday, 8:00 AM. Show up and honor the sacrifice.

Mother's Day is HERE (well... Sunday)
Still looking for that last minute plan, we've got a gift for YOU!

Mom's (pictured), if you're looking for that 30 minutes of quiet alone time, we'll even provide that...

Saturday, May 10th — everything is free:
🏋️ 7am & 9am — Partner CrossFit workouts (no experience needed, we'll scale for anyone)
👟 10:15am — Kids class, ages 3–7 (free for moms who want to bring the kids)
💪 11am — Legends class for moms 55+ (bring your mom, work out with her)
If you've been wanting to share this part of your life with your mom, here's your chance.
Sign up: https://fountaincity.pushpress.com/landing/plans/plan_84b1463baa7cc7/eyJzdGFydF9kYXRlIjoiMDUvMDkvMjAyNiJ9

My mom is 61, and I get to work out with her whenever I want.

I watch her move better now than she did five years ago. I watch her get stronger. I watch her laugh with the other members between sets.

And I think about how rare that is: to be in your 30s and still have the chance to spend that kind of time with your mom. To share something that matters.

So this Mother's Day weekend, we're opening up the gym for anyone who wants to bring their mom and work out together.

Saturday, May 10th — everything is free:
🏋️ 7am & 9am — Partner CrossFit workouts (no experience needed, we'll scale for anyone)
👟 10:15am — Kids class, ages 3–7 (free for moms who want to bring the kids)
💪 11am — Specialty Legends class for moms 55+ (bring your mom, work out with her)

If you've been wanting to share this part of your life with your mom, here's your chance.
Register FOR ANY CLASS here:
https://fountaincity.pushpress.com/landing/plans/plan_84b1463baa7cc7/eyJzdGFydF9kYXRlIjoiMDUvMDkvMjAyNiJ9